Cable Close-Grip Front Lat Pulldown

Muscles worked

Setup

1. Attach a close-grip V-bar handle to the high pulley of the cable station.
2. Sit on the bench or seat, securing your thighs firmly under the pads with feet flat on the floor.
3. Reach up and grasp the handles with a neutral grip, palms facing each other.
4. Sit upright with your arms fully extended, chest lifted, and a slight arch in your lower back.

How to do it

1. Exhale as you pull the handle down toward your upper chest by driving your elbows down and back toward your hips.
2. Lean back slightly (about 10-15 degrees) as you pull to allow the handle to clear your face and reach your sternum.
3. Squeeze your shoulder blades together at the bottom of the movement for a brief pause.
4. Inhale as you slowly return the handle to the starting position over a 2-3 second count, maintaining tension on the lats.

Form checklist

• Keep your chest puffed out and shoulders depressed away from your ears throughout the set.
• Avoid using momentum or swinging your torso back and forth to move the weight.
• Ensure your elbows stay tucked close to your sides rather than flaring out to the left or right.
• Maintain a full range of motion by allowing your arms to reach full extension at the top.

Pro tips

• Visualize 'pulling through the elbows' rather than pulling with your hands to maximize lat recruitment and minimize forearm fatigue.
• At the top of the rep, let the weight pull your shoulder blades upward to feel a deep stretch in the lats before initiating the next pull.

Make it harder

• Add a 3-second isometric hold at the bottom of each rep to increase time under tension at the peak contraction.
• Slow the eccentric (upward) phase to 4-5 seconds to emphasize muscle damage and growth.

Frequently asked

What muscles does the cable close-grip front lat pulldown work?

The cable close-grip front lat pulldown primarily targets the lats and trapezius, and also works the abs and obliques as secondary muscles.

What equipment do you need for the cable close-grip front lat pulldown?

The cable close-grip front lat pulldown uses cable.

Is the cable close-grip front lat pulldown good for beginners?

Yes. The cable close-grip front lat pulldown is a beginner-friendly movement and a strong foundation to build on.

Related exercises

• Alternating Dead HangAdvanced · lats and trapezius
• Archer Pull-UpAdvanced · lats and trapezius
• Around The World Superman HoldIntermediate · erector spinae, glutes, hamstrings, lats, and trapezius
• Back LeverAdvanced · erector spinae, glutes, hamstrings, lats, pectorals, and trapezius